Sprints: Max calories biked in 15 seconds Rest 30 seconds Max calories rowed in 15 seconds Rest 1:00 Max calories biked in 30 seconds Rest 1:00 Max calories rowed in 30 seconds Rest 2:00 Max calories biked in 45 seconds Rest 1:30 seconds Max calories rowed in 45 seconds Rest 3:00 Max calories biked...Read More
Metcon: Partner WOD Part 1: 6 alternating rounds for time of: 10 Shoulder-2-Overhead (95/63) 10 Toes-2-Bar (4:00 cap) …rest until 6:00, then for total score… 2-minute AMRAP of: 3 Power Cleans (95/63) 3 Box Overs (24/20″) 6 Grasshoppers rest 1:00 and adjust weight 2-minute AMRAP of: 2 Power Cleans (135/93) 2 Box Overs...Read More
Metcon: Complete as many rounds and reps as possible in 15-minutes of: 10 Sit-up Slammers (14/10) 5 Power Snatches (115/73) 15/10 Cal Bike For Score …rest 2:00, then… 600m Row For time Flexibility/Mobility: Overhead Distraction – 1:30/side Side Straddle – 1:30/side Middle Splits – 1:30 Pike – 1:30 ...Read More
Conditioning: 2014 MFFL Workout 1.1 Complete as many rounds as possible in 30 minutes of: 1 Bear Complex (165/105)* 1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups 10 Box Overs or Step Overs (24/20″) 15 Wall-Ball Shots (20/14) @ (10/9′) For Score Compare to Monday, 15 August 2016 *BEAR COMPLEX: Without dropping the bar,...Read More
Strength: Front Squats 4×5 @ 70% For quality under load Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 25 Double Unders 5 Deadlifts (135/93) 5 Back Squats (135/93) 5 Shoulder-2-Overhead (135/93) For Score Flexibility/Mobility: Saddle Sit – 2:00 Elevated Cat – 1:30 Low Dragon –...Read More
Strength: Every 90 seconds, for 6 rounds, perform one set of: Front Squats 4 @75% Conditioning: Complete as many rounds and reps as possible in 12-minutes of: 30 Double Unders 30ft One-arm Dumbbell Overhead Lunges, Left (50/35)* 30ft One-arm Dumbbell Overhead Lunges, Right (50/35)* For Score *Each 5ft section is one rep....Read More
Conditioning: Complete as many rounds and reps as possible in 8 minutes of: 10/8 Calories Biked 8 Gorilla Rows (53/35) 6 GHD Sit-ups 24 Speed Skips For Score Strength: Front Squats 3-3-3 @ 80% For quality in maintaining position throughout movement …Or… Make-up a Lift 1-rep max For max load ...Read More
Conditioning: Partner WOD Complete as many rounds and reps as possible in 10 minutes of: 2 Strict Chest-2-Bar Pull-ups 4 Handstand Push-ups 6 Kettlebell Swings (72/53) 8 Front Squats (95/63) 10/8 Calories Biked For Score Strength: Thruster 1-rep max Compare to Wednesday, 27 December 2017 Flexibility/Mobility: Couch Stretch – 1:30/side Supine Shoulder...Read More
Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: 100m Sprint 7 Power Snatches (95/63) 5 Burpees 10/8 Calories Biked 7 Shoulder Press (95/63) For Score (run is 1 rep per 25m) Strength: Snatch 1-rep max Compare to Friday, 15 December 2017 Flexibility/Mobility: Spine Smash –...Read More
